Had Basketball Training on Tuesday and practice games on Wednesday, also did some shooting/one-on-one with a friend in the day time.

Friday's workout:

Warmup:
Cycled to gym
6min running machine
Glute activation 2x12 crabs, 2x12 raises, 2x12 one legged raises
Cobras 2x10sec

Main Workout:
Squat 3x5 @ 85kg
S1 Military Press 3x5 @ 45kg
S2 Pull ups, 6/6/5 @ BW
Natural GHR 3x8 @ BW

Cool Down:
Stretching 10mins
Foam Roller 15mins (focusing on IT Band)

Taking the weekend off as been having knee issues (I think from just overdoing it) and need to catch up on work.

Played basketball on Wednesday night for a couple of hours and today 1on1 for a couple of hours.

Fridays Workout:

Warmup:
6min on exercise bike
Glute activation: 2x12 crabs (each leg), 1x12 raises, 1x12 one legged raises (each leg)
Cobras 2x10sec

Main Workout:
Squat 3x5 @ 87.5kg
S1 Military Press 3x5 @ 47.5kg
S2 Pull ups, 7/6/6 @ BW
Natural GHR 3x8 @ BW

Cool Down:
Stretching 10mins
Foam Roller 15mins (focusing on IT Band)

notes:
tough workout, second set of squats was a struggle on fourth and fifth reps but third set felt easier for some reason.

Decided to modify my rep range, raising it to around ten reps and following something along the lines of what is outlined here http://danjohn.net/2011/01/minimalist-training/

Fed up with legs always feeling broken, going strength all the time. I realise that's how you progress but it's reducing the amount of basketball I can play, and I want that to be my focus and then the workouts a supplement. Will see if I can make progress like this. Also wasn't so exhausted that I was able to get some sprints in at the end of the session, which was great.

Today's workout:

Warmup:
Cycled to gym
6min running machine
Glute bridge raises 2x12
Crab things 2x12 (each leg)Warmup:

Main Workout:
Squat
4x10 @ bar
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 62.5kg
1x10 @ 70kg

Bench Press
4x10 @ bar
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 50kg
1x10 @ 55kg

Natural GHR 3x8 @ bw

Pull ups 6/5/4 @ bw

Running
1minute jog, 1 minutes spring intervals, total of ten mins (5 sprints) @ jog speed 7.0, sprint speed 11.1*

*going to raise to 12.5 next workout

I thought the above workout would be a bit easy but concentrated on form and felt like a a good workout, last sets where just hard enough. Here's to healthier limbs!

Also did hill sprints on Sunday.. I think... 5 sprints about 200meters each... hill gradient: friggin steep...

Had busy week and a half with university work, been recording workouts on paper, just need to type up. Off on holiday on Saturday for a week, so may not be until after that as another few busy days before then...